Tofu Recipes

Tofu is amazingly versatile and adaptable. It absorbs the flavors of the ingredients it’s paired with and works in a variety of cooking methods. It adapts to any flavor profile and works in a variety of cooking methods. Nutritionally, it supplies protein and heart-healthy fats. Plus, if you buy a variety containing calcium sulfate, you can also get a dose of calcium. You’ll need to look carefully at the nutrition label to verify that the tofu you are buying is made with calcium sulfate. Nigari (magnesium chloride) is another common coagulating agent used to make tofu, but it has a lower calcium content—4 ounces of tofu made with nigari has about 200 milligrams of calcium compared to 600 milligrams found in 4 ounces of tofu made with calcium sulfate. Once opened, refrigerate tofu and use it within three to four days. When storing water-packed tofu, you’ll need to place it in an airtight container and cover it with water; change the water daily to keep it fresh.

Tofu is amazingly versatile and adaptable. It absorbs the flavors of the ingredients it’s paired with and works in a variety of cooking methods. It adapts to any flavor profile and works in a variety of cooking methods. Nutritionally, it supplies protein and heart-healthy fats. Plus, if you buy a variety containing calcium sulfate, you can also get a dose of calcium. You’ll need to look carefully at the nutrition label to verify that the tofu you are buying is made with calcium sulfate. Nigari (magnesium chloride) is another common coagulating agent used to make tofu, but it has a lower calcium content—4 ounces of tofu made with nigari has about 200 milligrams of calcium compared to 600 milligrams found in 4 ounces of tofu made with calcium sulfate. Once opened, refrigerate tofu and use it within three to four days. When storing water-packed tofu, you’ll need to place it in an airtight container and cover it with water; change the water daily to keep it fresh.

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Cooking Light

July 05, 2011

1 of 30Photo: Jennifer Causey

Churrasco-Style Tofu Steaks with Hemp Chimichurri

Be sure to press and drain as much liquid as possible before cooking the tofu (see step 2); it will better absorb the spices from the dry rub and reach its full grilling potential. Hemp seeds lend quality plant protein to zesty chimichurri and are a rich source of heart-healthy fats and fiber.

"Huevos' Soy-Cheros

In this vegetarian take on huevos rancheros, cooking crumbled tofu in a skillet achieves the fluffy texture of scrambled eggs, while turmeric adds the quintessential golden hue. Our version saves 20g sat fat over the classic and provides 35% of your daily fiber goal.

Tempeh Gyros with Tzatziki

Tempeh's toothsome texture and boundless flavor and adaptability make it an excellent stand-in for lamb meat. Braising the tempeh removes its bitter edge and infuses it with deep umami flavor. Silken tofu blends into a velvety-smooth consistency, lending body and creaminess to tzatziki sauce. Our veggie-centric version packs in 22g plant protein and saves 300mg sodium over the traditional meaty street-cart meal.

Sesame Barley with Greens and Teriyaki Tofu

Szechuan Tofu with Cauliflower

We combine everything you love about Chinese takeout—the sweet, savory, spicy sauce; the super-crispy tofu; and the crisp-tender, perfectly caramelized vegetables—into one quick vegetarian main. Celery takes on a leading role rather than a base ingredient here: It maintains its crunch, adds a natural saltiness, and is a nice foil to the more robust flavors in the dish. Szechuan here refers to the stir-fry method rather than a tingling, chile-laden heat. If you want more spice, swap the crushed red pepper for one or two very thinly sliced Thai red chiles.

Beer-Brushed Tofu Skewers with Barley

If you don't have barley on hand, serve with brown rice, quinoa, or farro. You can also cook the tofu on a stovetop grill pan—just be sure to turn your oven vent on high, as the honey-based glaze is sure to create some smoke.

Tofu and Vegetable Lo Mein

This dish has all the umami-rich qualities we love about classic takeout and non of the greasy sodium-bomb qualities we don't. Wavy, keep yellow Chinese egg noodles can be found in the refrigerated section of any Asian market and many supermarkets. You can substitute any refrigerated fresh pasta or even brown rice noodles; boil until just al dente. Sliced baby bok choy, carrots, snap peas would also be delicious here; add the vegetables in stages, from hardy and dense to leafy and tender; so all can cook to the perfect doneness.

Tofu Curry with Lemongrass and Chile

Vietnamese cuisine is so influenced by our South Asian neighbors, and this Indian-style curry is the perfect example. Tofu is a source of protein, but it's really a vegetable. This is how we treat it. Meat and tofu can often share a dish for double the umami. You don't need to press the tofu to drain the water for this recipe; a slow pan-fry achieves the same effect and gets the exterior extra crispy. For a vegetarian dish, swap the fish sauce for reduced-sodium soy sauce or the liquid from soaked dried porcini mushrooms.

Sheet Pan Chipotle Tofu Tacos

Enjoy tacos while also keeping your weeknight dinner fast, easy, and mess-free. All you need is a sheet pan, food processor, and bowl for this vegan recipe. Richly spiced chipotle tofu gets delectably chewy while brightly colored veggies sear for a flavorful taco filling that is sure to be a new member of your weekly recipe rotation.

Seared Tofu with Sweet Chili Sauce and Broccoli

Halve the tofu lengthwise for more surface area so the water can drain out quickly; then pat dry so it won't spatter in the pan. Sweet chili sauce has less heat than Sriracha. A bit of sugar balances its vinegar punch. Find it in the international aisle.

Wasabi Pea Tofu with Red Cabbage and Leeks

This dish is spectacular, as wasabi peas make a delicious breading for tofu. Surprisingly, they lose their bite when cooked but provide intriguing flavor and crunch in the slightly sweet, salty crust. Look for cans of the peas in the Asian food section of your supermarket or in the bulk bin of some large grocery stores. A few crushed peas get sprinkled on top of the finished dish for added crunch and a pop of pungency.

Tofu Saag

"Restaurant chefs these days put cream and other goop in saag. For Indians of my generation, that's unacceptable: The smooth spinach puree is where the creaminess comes from on your palate," Saran says.

Saran's eye-opening technique here is to pat the tofu dry very briefly, rather than for 20 or 30 minutes. This keeps it moist and creamy inside, and the outside still gets browned. Look for ghee–clarified, toasted butter–at Indian or Asian markets.

Tofu Curry with Bok Choy and Peanuts

This comforting dish is warming and wonderful fresh off the stove, but it makes for an even better lunch the next day because the flavors develop more after a night in the fridge. Green curry pasts is made with herbs, spices, and green chiles. Find it in the Asian food aisle of most supermarkets.

Sweet and Sour Tofu-Vegetable Stir-Fry

Brown Rice Noodle Bowls with Tofu, Pork, and Kimchi

Consider this a ramen-ish bowl. Though it uses rice noodles instead of wheat noodles, that broth is drink-it-down good. And the little bits of browned pork? Yeah, those add just the right hit of meaty chew.

Jungle Curry with Tofu

Tofu is normally soft and crumbly, but broiling it toughens the protein and pulls out excess moisture, giving the tofu a firm texture. Preheat the broiler, and then arrange the tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil the tofu for 14 minutes or until it’s golden.

Sesame Tofu Stir-Fry Over Rice

This recipe is packed with healthful ingredients: Sesame seeds offer iron, magnesium, and zinc in their tiny little packages. Slender shoots of asparagus add color and crispness to this stir-fry. Plus, green asparagus is higher in vitamins A and C and folate than the white variety. With their strong earthy fragrance and rich texture, shiitakes offer big flavor for few calories.

Hash Browns with Italian-Seasoned Tofu

These just might be the most colorful hash browns you’ve ever had. The seasoned baked tofu, a chewy, tasty form of soy, makes them a hearty main dish. Serve it with a side salad of mixed greens, tomatoes, and olives. If you’d like, add steamed fresh spinach to each plate.

Pan-Crisped Tofu with Greens and Peanut Dressing

Tempura Tofu and Spring Vegetables

The batter is made with all-purpose flour, which adheres well because it contains gluten, but too much causes the food to absorb more oil. To reduce absorption we add gluten-free ingredients like rice flour and gas bubble-producing club soda.

Vietnamese Lettuce Rolls with Spicy Grilled Tofu

This dish contrasts warm and cold sensations. The tofu is pressed before grilling so it becomes firmer. The top halves of lettuce leaves make better wrappers than the bottom halves because they’re more flexible.

Szechuan-Style Tofu with Peanuts

Tofu is normally soft and crumbly, but broiling it toughens the protein and pulls out excess moisture, giving the tofu a firm texture. Preheat the broiler, and then arrange the tofu in a single layer on a foil-lined jelly-roll pan coated with cooking spray; broil the tofu for 14 minutes or until it’s golden.

Peanut-Crusted Tofu Triangles

Tofu is generally packaged in water to keep the product fresh. It’s best to remove some of that water from the medium, firm, and extra-firm varieties before marinating and sautéeing or stir-frying it to remove excess moisture so the tofu will brown more easily.